T Nation

Updated Diet Currently 190lbs and Gaining....

Lean Bulking diet
Matt Zajac
Started 11/3/08 at 185 lbs
Morning (6:30am on weekdays)

  • 2x scoops of Isopure protein (220 calories, 50 grams of protein)
  • 1 cup of oat meal ( 250 calories, 10 grams of protein, 54 grams of carbohydrates)
  • 1x piece of fruit ( 50-100 calories, 20 grams of carbohydrates)
  • Or instead of oatmeal, a bagel with cream cheese (260 calories, 12 grams of protein, 50 grams of carbohydrates)
  • 520-550 calories
    Snack (10:00am on weekdays)
  • Peanuts (.05 oz, 85 calories, 10 grams of fat)
  • Wheat or peanut butter crackers (200 calories, 21 grams of carbohydrates, 5 grams of protein)
  • 285-300 calories
    Lunch (12:00pm-12:30pm)
  • 2x wheat bread sandwich with turkey mayo and cheese (300 calories, 15-20 grams of protein, 45 grams of carbohydrates)
  • 1 cup of carrots and celery ( 50 calories)
  • Peanuts ( .05 oz, 85 calories, 10 grams of fat)
  • 1 banana (100 calories, 22 grams of carbohydrates)
  • 400-500 calories
    Pre workout (1:30pm-2:30pm)
  • 1x scoops of Isopure protein (110 calories, 25 grams of protein)
  • 1 cup apples (60 calories, 15 grams of carbohydrates)
  • 170-190 calories
    Post workout (3:00pm-3:30pm)
  • 2x scoops of Isopure/Whey protein (220 calories, 50 grams of protein)
  • 1 cup of oatmeal ( 250 calories, 10 grams of protein, 54 grams of carbohydrates)
  • Made into a shake for quick absorbs ion
  • 470 calories
    Dinner (5:30pm-6:30pm)
  • Chicken, beef, fish (20-30 grams of protein, 200-300 calories)
  • Brown rice, potatoes, wheat bread ( 50-100 calories, 20-50 carbohydrates)
  • Spinach, broccoli, carrots (30-50 calories)
  • 300-350 calories
    Pre bedtime snack (9:00pm-10:00pm)
  • 3x Celery (30 calories), 4 tbsp of peanut butter (380 calories, 14 grams of protein, 32 grams of fat, 14 grams of carbohydrates)
  • 16 oz glass of milk (250 calories, 20 grams protein)
  • 600-650 calories
    Total calorie count: 2600-2800 calories
  • Recommended calorie intake 185x15= 2775 to maintain current weight during weight training and cardio workouts.
  • Slowly increase calorie intake 200-300 calories a week to gain muscle mass, but to gain the least amount of fat that comes with gaining weight.
    Supplements:
  • Isopure protein
  • Fish oil tablets (1x a day)
  • Multi vitamin (Centrum)
  • Glutamine
  • Vitamin-C
  • ZMA
  • Caffeine